Omega-3 fatty acids are a family of unsaturated fatty acids. They are a beneficial type of fat, and one that our bodies cannot live without. But our bodies cannot manufacture Omega-3 either, so it must be acquired from the foods we eat, or supplementally.

Omega-3 plays a vital role in cellular structure, and can reduce the risk of heart disease and stroke. It also can help to reduce the symptoms of hypertension, ADHD, depression, rheumatoid problems, joint pain, and skin ailments. Omega-3's can help boost the immune system. There is research suggesting that Omega-3 can help to prevent Alzheimer's as well.

Omega-3 is found in coldwater fish, such as sturgeon, anchovies, sardines, tuna, herring, and mackerel. It is also found in walnuts, flax seed, hemp seed, and the products from chicken and beef that are fed grass and not grain. This would include eggs, milk, and meat.

Omega-3 has another important benefit. It reduces the negative impact of it's cousin, Omega-6. Omega-6 is a fatty acid found in poultry, eggs, baked goods, oils, and margerines. Omega-6 aids in healthy skin and blood coagulation. While it is considered essential, it needs to be in balance with the Omega-3. A proper balance of 4 parts Omega-3 to 1 part Omega-6 can greatly reduce the risks of heart attack and stroke. Unfortunately, most Americans have this ratio reversed with many having 20 times the Omega-6 compared to Omega-3.

While cold-water fish are a great source of Omega-3, they unfortunately can also contain large amounts of mercury and pesticides. For this reason, it may be best for pregnant women and young children to avoid fish and take a purified and tested-safe Omega-3 supplement.

While taking a supplemental serving of Omega-3 can be beneficial, it is noted that the best dose that you can get is from natural foods as opposed to a supplement capsule. Your body can absorb a greater concentration of Omega-3 from food sources, and will only absorb about 50% of the Omega-3 from a supplement capsule.

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